Are You Ready to Run a Marathon?

By Jeff Gaudette | For Active.com

Marathon participation in the United States is booming.

According to the most recent data from Running USA, participation in marathons grew nearly three percent from 2011 to 2013, which resulted in a record 541,000 marathon finishers in 2013. For comparison: In 2001, just 288,000 runners finished a marathon.

Given these continually growing numbers, it's obvious that running the vaunted 26.2-mile distance is quickly becoming the de facto goal for many beginning runners.

How You Know You're Ready for Marathon Training

The first step is finding enough time to train. Beginners need at least four months of marathon-specific training to prepare properly for the marathon.

A beginner is someone who has been running consistently for less than two years, or who averages less than 20 to 25 miles per week. There's nothing wrong with being a beginner or running low mileage. But, if your goal is to run a marathon, you need the requisite training background first.

If the race you want to run is less than four months away, you might struggle to get in the necessary training and long runs. Squeezing in marathon training with just 12 or 14 weeks left before the race hardly ever works for beginners. They either get injured from trying to build long runs too quickly, or they have a miserable race experience.

Suggested Running Level to Start Marathon Training

You need at least four months of marathon-specific training. The next step: build your mileage so you're ready to train during this 16-week block. So, what should your mileage and long run numbers look like before you begin your marathon-specific block of training?

Beginners need to be able to average at least 30 to 35 miles per week for six to eight weeks during the marathon training cycle. This means that you need to be able to comfortably run 25 to 30 miles per week before you begin training for a marathon.

If you're capable of maintaining this range, it doesn't mean you can never train for a marathon. Rather, you should focus on slowly building your training tolerance and mileage before you begin your 16-week marathon training cycle. Otherwise, you're probably going to struggle to increase the weekly mileage and long runs enough to be prepared on race day.

How to Safely Build Mileage

Beginners should follow a "three-week-up, one-week-down" philosophy where you increase mileage slowly for three weeks and, on the fourth week, take a step back and bring your mileage total back to the volume of the first week in the three-week cycle.

For long runs, follow a similar approach. Try increasing long-run volume every two weeks or alternating between one week up and one week down. Here's an example: 10-mile long run, 13-mile long run, 10-mile long run, 14-mile long run, 11-mile long run, 15-mile long run, and so on.

3. The cycle repeats throughout the entire training segment until race week, when you realize you haven't put together a solid month of training since you started your training plan.

In the end, this dreaded cycle not only ruins your chance at having a great race experience, but it also deters your long-term development. Instead of spending the previous three to four months slowly and safely building your mileage and aerobic system, you spend three months mostly injured, and your body is no further along in its adaptation to training.

How Should You Approach Training?

The best approach to preparing for a marathon as a beginner is to do what coaches call "taking the next logical step in your development."

Rather than concentrating on a specific goal event like the marathon, focus instead on preparing your body to handle the training demands for that distance. Then, once you're ready, start planning to train for the marathon.

Each week, focus on taking the next logical step in your development. That could mean slightly bumping your weekly volume, adding running-specific strength work to prevent injuries, or increasing your long run.

The idea isn't to try and hit specific numbers by a specific date, but to increase your volume and training only as much as your body is ready to handle. When your training is based on your current fitness level rather than on a specific race date, you can listen to your body better, and stay healthy. By approaching your training with this mentality, you're able to listen to your body and take the small steps needed to increase your mileage and paces without getting injured.

When you've reached a training level that allows you to run the necessary long runs, mileage and workouts for a good marathon, you can set the date, then start your marathon training.

With the extreme popularity and accessibility of marathons these days, it can be hard to forgo the temptation to race one when you're not be ready. However, if you're a new runner, you should look closely at your training and goals to determine if running a marathon is the right choice for your long-term and short-term development.

The better choice is to train based on your current fitness, take the next logical step in your development, and keep your focus on the process. You'll train more consistently, stay healthy, and make progress week after week, month after month. Soon enough you'll be ready to have a great marathon experience.

About the Author

Jeff Gaudette

Jeff Gaudette is a 2:22 marathoner and owner of RunnersConnect, a team of expert coaches dedicated to helping you run faster with the latest running and nutrition research as well as training insights from elite runners. He recently released a free eBook, 16 Weeks to a Faster Marathon. Download it now.

Discuss This Article

Running Tips, Training & Advice

9 Tips for Running in

Cold Weather

Stay warm and safe while running in cold weather. Here are some top tips to keep in mind.

ACTIVE.com is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.

Frequently Asked Questions

ACTIVE Advantage is the premium membership program of ACTIVE, designed to support and encourage your active lifestyle by providing exclusive discounts on thousands of activities on ACTIVE. No matter what your passions are, it is our mission to make it cheaper and easier for you to pursue the activities you love.

The 30-day trial of the ACTIVE Advantage membership allows you to check out the program for yourself before starting a full annual membership. During this trial period you have full access to member benefits, including all ACTIVE registration discounts, access to free event entries, gear discounts and more. If you decide during the trial period that you don't want to continue the membership, just let us know. Otherwise, at the end of your 30 day trial we will extend your member benefits for a full year at the current annual membership fee.

If you sign up for the 30-day ACTIVE Advantage trial membership you'll receive full access to all member benefits during your trial period. When the 30 days of the trial are up, your benefits will automatically upgrade to the annual membership which currently costs $64.95 per year. That's less than $6 per month to enjoy the program all year round.

Members can receive discounts when registering for events on ACTIVE.com.

Simply follow the steps below to redeem your discount

Step 1: Find an event on ACTIVE and login. Use the ACTIVE directory to find an event. Click the login button in the upper right corner of the event details page. You will be re-directed to a login screen. After logging in, you will be sent back to the event details page.

Step 2: Click the "Register Now" button to sign up for the event. Complete all required registration fields and proceed to payment screen. When logged in as an Advantage member, your discount will automatically apply at the end of registration.

Step 3: Submit registration and receive discount. The discount amount will display in your shopping cart and will be deducted from your registration fees. The registration discount will vary and is excluded from some events. If the discount does not appear in your shopping cart, the event is not eligible.